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☠️GraveDigger☠️
by Samuel G.
1 athletes joined
5.0
(1 rating)
Program Description
This is a peaking program. A 3 week wave progression using high intensity and high frequency to peak strength on bench or any press and secondarily the deadlift or a hip hinge of choice. Use either 90%,92.5%, or 95% of your 1rm bench, dead, and box squat for percentages. This idea is inspired largely by Smolov Jr! The 4th week will be a testing week. Frequency and or intensity on the compounds will drive progress. Accessories should be approached as prehab/rehab support. For tricep extensions I suggest band or cable work over heavy free weights. Deadlifts and box squats will only be trained dynamically. Squats, deads, and accessories should be easy to recover from during this wave. If you repeat this wave frequently which I don’t necessarily recommend you should rotate variations of the compounds for effectiveness . After utilizing this to peak your strength on a few desired lifts I do suggest returning to a more sustainable type of training with a better emphasis on hypertrophy work and long term progression to build your base even if more. Then you may want to run GraveDigger again with the added mass from your base building period.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 27, 2024 04:09
Last Edited
May 09, 2024 02:27
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
1 Reps
88%
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
6 Sets
6 Reps
73%
2
Hammer Curl
2 Sets
AMRAP
@10
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
4
Band Pull Apart
2 Sets
AMRAP
@10
Day 3
1
Box Squat (Barbell)
5 Sets
3 Reps
60%
2
Leg Extension
2 Sets
AMRAP
@10
3
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
60%
2
Hamstring Curl
2 Sets
AMRAP
@10
3
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
60%
2
Hammer Curl
2 Sets
AMRAP
@10
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
4
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
5 Sets
3 Reps
60%
2
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
10 Sets
1 Reps
90%
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
6 Sets
6 Reps
75%
2
Hammer Curl
2 Sets
AMRAP
@10
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
4
Band Pull Apart
2 Sets
AMRAP
@10
Day 3
1
Box Squat (Barbell)
5 Sets
3 Reps
65%
2
Leg Extension
2 Sets
AMRAP
@10
3
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
83%
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
65%
2
Hamstring Curl
2 Sets
AMRAP
@10
3
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
65%
2
Hammer Curl
2 Sets
AMRAP
@10
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
4
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
5 Sets
3 Reps
65%
2
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
10 Sets
1 Reps
92%
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
6 Sets
6 Reps
78%
2
Hammer Curl
2 Sets
AMRAP
@10
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
4
Band Pull Apart
2 Sets
AMRAP
@10
Day 3
1
Box Squat (Barbell)
5 Sets
3 Reps
70%
2
Leg Extension
2 Sets
AMRAP
@10
3
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Hamstring Curl
2 Sets
AMRAP
@10
3
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 6
1
Bench Press (Barbell)
5 Sets
3 Reps
70%
2
Hammer Curl
2 Sets
AMRAP
@10
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
4
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
5 Sets
3 Reps
70%
2
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Box Squat (Barbell)
1 Set
1 Reps
@10
2
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
High Pull
1 Set
1 Reps
@10
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 3
1
Band Pull Apart
2 Sets
AMRAP
@10
2
Hammer Curl
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Band Pull Apart
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Reps
@10
2
Hanging Leg Raise
2 Sets
AMRAP
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Large B.Age 33, Man
a month ago
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Matt C for life. Max is fat. - Hanshewmin